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Hanumanasana is a rare pose that combines both back and forward bends. In it, we simultaneously work on superficial back and front lines. Chin stand is a great chest opener and an inversion. Get ready to be challenged and humbled.
Read moreKapotasana is a deep backbend that we will work towards in three sessions. In week 3 we work at the wall to get deeper into the peak-pose itself.
Props: a wall
Read moreIn this gentle and short vinyasa class, we work on the opening of superficial and deep front lines. Get ready to work at the wall toward the end of the class.
Props: two blocks
Read moreEven though backbends can feel like a lot of stretching, they also involve a lot of strengthening in the superficial back line. Do this class to understand how to engage through the back of your body.
Read moreKapotasana is a deep backbend that we will work towards in three sessions. In week 2 we practice a variation of it called Eka pada raja kapotasana or One-legged king of pigeon’s pose.
Props: block (replace with a thick book) and a yoga strap (replace with a non-stretchy shawl).
Read moreKapotasana is a deep backbend that we will work towards in three sessions. In week 1 we set the foundation for this challenging asana: strong legs, open chest, hip flexors and shoulders.
Read moreThis class is ideal for releasing the lower back. Do this one after heavy weight lifting or any strenuous physical exercise session where you overloaded the back.
Read moreIn this tutorial, we talk about the myofascial meridians that are involved in the practice of back bending. We cover lateral, spiral, superficial front and back lines.
Read moreThis practice is great for times right after big holidays like Christmas when we consume more food and drinks than we should. Help your digestive system with yin yoga.
Props: block or a thick book.
Read moreProprioceptive neuromuscular facilitation is my latest favourite way to stretch. We actively engage in forward-bend (not using hands) for 10 seconds, followed by a backbend of 8 seconds. Doing three to four rounds usually delivers the best results.
Read moreEnjoy this 45-minute practice where we play with transferring weight back to front, left to right. This is a balanced practice with some emphasis on backbends, too.
Read moreEnd of the year meditation is a two-part series. Do part 1 session first.
Part 2 (this video) is about the coming year and setting intentions. After completing both meditation practices I invite to look into this worksheet.
This 45-minute class is a great practice to balance your body and mind. It's got all the necessary elements to get all joints oiled and muscles strengthened and stretched.
Read moreLearn how to engage your core when stepping forward for lunge or virabhadrasana. Mastering transitions like these makes your practice light and effortless.
Read moreEnd of the year meditation is a two-part series.
Part 1 (this video) is about the passing year: what lessons are learnt, what do we need to let go of and reflect on. Part of this class is this worksheet that I recommend printing and filling out.
In week 3 we attempt the full peak pose of Vishwamitrasana. Props needed: a block and a strap (can be replaced with a thick book and a shawl)
Read moreCombine the compass pose and side plank in this super challenging pose. For a blooper, head to this IG post - I hope this will make you smile. Watch Compass Pose as well as Side Plank tutorials before you attempt this pose.
Read moreGentle yoga is perfect on days when you feel tired but still want to move gently. Short and easy is a full-body practice that will leave you energised and balanced.
Read morePractice correct alignment and stacking of shoulders, hips and legs in side plank while working at the wall.
Read moreIn week 2 we work on side plank with external hip rotation and flexion. This pose is called Vasisthasana. It prepares you for keeping your weight in one arm and leg while side planking.
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